CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 3 Minutes
20 Pass Throughs
20 Good Mornings
20 Squats w/PVC
Then: 3x starting slow and building each round
5 Toes to Rings
5 Ring Swings
3 Strict Pullups (on rings or rig)
Weightlifting
Power Snatch (5×5, TNG, EMOM Same weight throughout)
Metcon
Metcon (Time)
1 Round DT, 3 Ring Muscle Ups
1 Round DT, 5 Ring Muscle Ups
1 Round DT, 7 Ring Muscle Ups
**DT= 12 DL, 9 HPC, 6 PJ 155/105
**Jumping ring Muscle Ups or 2x dips to Scale.